Tag Archives: flax meal

I know this is not your typical dessert cookie but you’ll be surprised how tasty these power cookies really are! Did I mention that I made these cookies with my picky eater in mind. You see, he is not one to have a big appetite in the morning, so I made these PB Banana Power Cookies for those mornings when we are litterally running out the door! These also make a great post wokout snack too!Speaking of workouts, I have been working out at home the last few months to save on time. By the time I get my toddler son out the door and drive to the gym, I could have done a workout! So instead, my workouts are short and super challenging. For today’s workout, all you will need is a jump rope and a gymboss interval timer . Set your timer to 2 minutes on, 30 secionds rest for 10 rounds. If you don’t have a gymboss interval timer, you can use a stop watch.warm up for 5 minutes

walked on treadmill

Circuit workout #1:

25 reps jump squats with 20 lb dumbells (each hand)

25 reps walking lunges with 20 lb dumbells (each hand)

25 reps stiff legged dead lifts 20 lb dumbells (each hand)

15 curtsey lunges (on each leg) using 20 lbs dumbells

I did this circuit 3 times without taking a rest (omg, it was brutal!)

Jump roping circuit #2:

2 minutes of jump roping

30 second rest

do this for 10 rounds! (25 minutes total)

Cooldown

lower and upper body stretches

foam roll

I had my gymboss interval timer programed for 10 rounds but my legs were so tired from the intense circuit, I had to stop. I ended up only doing 5 rounds in 12.5 minutes, not bad consideriding my almost three year kept interrupting me.He’s such a cutie but when you are woking out, it’s really difficult to concentrate when someone continuously walks up to you and wants you to put Spiderman gloves that are two sizes too big for their tiny hands!I’m sharing this post today with Jill over at Fitness Health and Happiness, Fitness Friday Blog Hop. Stop on over to check out other fitness and food blogs!Lisa’s PB Banana breakfast cookiesServings: 12/ Serving Size: 1 cookieWeight Watcher pts plus: 5Calorires: 190/ protein: 8 g/ fat: 9 g/ carbs: 19 g/ fiber: 3 gDry Ingredients: 1 ¾ cups rolled oats4 Tbsp hemp seeds2 Tbsp flax meal2 Tbsp chia seeds 1 tsp baking powder1 tsp cinnamon1 scoop protein whey vanilla powder1/2 cup crunchy natural peanut butterWet Ingredient:1 cup banana puree (1 large or 2 small banana’s)¼ c to ½ cup brown sugar or honey, agave, etc. (depends on how sweet you like it ~ I used 1/4 cup agave nectar)2 tsp vanilla extractDirections:1. Mix the dry ingredients in one bowl, set aside.2. Mix the wet ingredients in a separate bowl, add the dry ingredients until combined well.3. Bake for about 12-15 min at 350 degreesMakes 12 large cookies

I get asked by my clients as to what is an easy portable snack that doesn’t require refrigeration. Well, you are in luck my friend, I have just the snack for you! Plus is contains at least three (3) heart healthy food ingredients. This snack is super easy and requires no baking and the best part, my kids can make these too! As I was typing up this post, I got Courtney‘s eamil on her most recent blog post, “No Bake Energy Bites“. I had to laugh, what are the chances of us posting similar recipes on the same day! My kids LOVE them in their school lunches, but I make sure I use sunflower seed nut butter since they have classmates that are allergic to peanuts. If you don’t have protein powder on hand you can always use powdered milk or just add more oatmeal or nutritional boosts like flax meal or chia seeds.I’ll put a couple of the balls in a small container or snack size zip lock bag and throw it in my purse for a quick snack on the go! Warning, these are addicting and you have to be mindful of your portions, one pb protein ball is about 80 calories. Scroll down below to see the nutritional analysis.What snacks do you like to throw in your purse or gym bag?Reminder: February is national Heart month, I’ll be posting recipes this month using the ♥symbol in the ingredient list that is on the 40 heart healthy foods list.No Bake Peanut Butter Protein BallsServings: ~ 48/ Serving Size: 1 pb protein ball = 1 TbspWeight Watcher points plus: 2Calories: 80/Protein: 4 g/Fat: 3 g/ Carbs: 10 g/Fiber:1 gIngredients: 1 c dry rolled oats, old fashioned ♥1 c. vanilla whey protein powder {powdered milk or your favorite protien powder works well too}1 c. honey1 c. natural peanut butter, unsalted or your favorite seed/nut butter ♥1/4 cup of flax meal, chia seeds, wheat germ, hemp seeds or your favorite nutritional boost ♥ (I used 1/4 cup chia seeds today)optional: roll them in your favorite spices and powders: such as ground cinnamon, ground ginger or cocoa powder ♥Directions:1. In a medium bowl, add all the ingredients and mix well until combined. 2. Shape into round balls using a tablespoon or a small Good Grips scoop to form uniform round shaped balls. Place the balls on a plate cover and refrigerate. 3. Before you refrigerate or freeze: dip the peanut butter protein balls in cocoa powder or cinnamon. It’s even good dipped in melted milk chocolate or white chocolate, but my favorite is to eat them as is. TIP: I like to make a big batch, I line them up on a cookie sheet, stick in the freezer for about 30 minutes or so. Transfer into a ziplock bag, date and label with a sticker and put them back into the freezer. It stays good for up to a month or so, any longer and might get that freezer burn taste. Nutritional Analysis for one tablespoon or 1 round ball dipped in cocoa powder: 80 calories/ protein: 4 g/ total carbs: 10 g/ dietary fiber: 1 g/ sugars: 6 g/ total fat: 3 g/ saturated fat: 0.5 g/ cholesterol: 1 mg/ sodium: 18 mg% Daily Values based on a 2,000 calorie adult diet: 6 % manganese/ calcium: 2%/ iron: 2%/ phosphorus: 2%/ B1: 1%/ B2: 1%/ magnesium: 1%/ zinc: 1%/ copper: 1%/ selenium: 1%

The last two weeks have been crazy busy with my kids schedules from volunteering at their school to driving them to and from school and not to mention driving them to and from their after school activities. With all of this craziness I have very little time to prepare foods from scratch on a daily basis. Instead I’ll cook and bake foods in batches to help me out throughout the week, usually it’s on Sunday’s and Wednesday’s.

Last Wednesday on my baking day, I baked a few batches of blueberry apple muffins. Of course on that day my boys had their friends over and everyone was in and out of the house including my mischievous one year old. Some how my one year old escaped out of the locked yard and over to my neighbors front porch. Luckily, my neighbor was out walking her dog. She suggested I put a leash on my one year old so he doesn’t escape! Honestly, some days that sounds like a good idea so I can get some things done around the house (don’t worry I’m just kidding!)

Anyhow, while all of this was going on I forgot to add the sugar to my dry ingredients and didn’t realize it until they came out of the oven! I didn’t tell the kids and wondered if they’d notice. I called them over to try the muffins, I was studying their face as they took the first bite, so far so good. I had my five year old nephew over and had him try some too, he said he just liked the topping and that it had too much fruit inside it (can’t please everyone, especially since he loves to add sugar on everything). On the other hand, my picky four year old loved them and asked for seconds as did my other two boys.

1 Tbsp sugar or 1/3 of stevia pakcet depending on how sweet you like it and may want to add another tablespoon of oatmeal to add some bulk to the topping

1 tsp ground cinnamon

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*you can substitute stevia powder in place of granulated sugar for low calorie-low sugar recipe and still get the sweetness. 1 cup sugar = 1 tsp stevia powder and add some bulk like diced apples, the stevia works well in this recipe due to the extra bulk from the fruit….another serendipitous success!

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Directions:

1. Mix the dry ingredients in a large bowl, until blended.

2. Add wet ingredients into another bowl, using a fork whisk well. 3. Add wet ingredients to the dry ingredients, mix and fold in the ingredients until blended about 25 strokes is good.4. Carefully fold in the blueberries and diced apples. Drop a spoonful of batter into a greased (I sprayed it with vegetable spray) muffin tin.5. This is the best part of the muffin, the cinnamon sugar topping! Using a fork to mix and blend the ingredients until they look like small clumps of crumbs. Add about 1 teaspoon of the crumb mix on top of each muffin.5. Bake in a pre-heated oven of 350 F for about 25-30 minutes or until the toothpick comes out clean with toothpick test. I like to double the batch and freeze some for later.Believe it or not my picky preschooler loves these muffins! It’s the perfect afternoon snack! Hmm, thanks mom! .Nutritional Analysis for blueberry apple muffins without 3/4 cup sugar: calories: 123/ protein: 5 g/ carbohydrates: 19 g/ fiber: 3.5 g/ sugars: 5 g/ total fat: 3.5 g/ saturated fat: 0.8 g/ monounsaturated fat: 1 g/polyunsaturated fat: 0.8 g/ cholesterol: 18 mg/ sodium: 145 mg% Daily Value:

If anyone knows me, they know I love to eat peanut butter! I can’t live without it, I have to have a bite of it almost everyday! Thank goodness my kids don’t have peanut allergies because I seriously don’t know what I’d do if I couldn’t have peanut butter (well, I’d have sunflower seed butter, it’s just as good). If you love peanut butter like I do, then you have to eat it with chocolate. I found this wonderful Chunky Chocolate Peanut Butter Cup recipe from King Arthur flour recipe archive, it tastes almost like a Reese’s Peanut Butter Cup! If you are looking for a cleaner version of this recipe, then you came to the right site! I made some with Nutella and some without it. It can be made gluten-free, nut-free, and dairy-free too!

Melt the chocolate, spoon about 1 1/2 teaspoon of melted chocolate into each mini paper cups. Store in the freezer for about 15 minutes until it is firm.

Mix the natural peanut butter with flax meal or nutritional yeast to give it that little crunchy gritty feel of the real thing. You might have to warm up the peanut butter to make it easier to mix, I put it in the microwave for about 20 seconds to make it easier to work with.

Now would be the step to add the Nutella, if not then top it off with another 1 1/2 teaspoons of melted chocolate. Store it on the freezer until it hardens, about 15 minutes or so. Enjoy your treat!

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